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Lari's kettlebell workout No.1

by Lari J.

Program Description

This program offers three Full-body workouts per week that enhances strength, endurance, and cardiovascular fitness.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 05, 2025 11:00
  • Last Edited
    Jul 05, 2025 12:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
2 Sets
20 Reps
@6
2
Kettlebell windmill
2 Sets
5 Reps
@6
3
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
4
Dip (Bodyweight)
3 Sets
10 Reps
@9
5
Overhead Squat
3 Sets
8 Reps
@9
6
Single Leg Calf Raise (Bodyweight)
2 Sets
15 Reps
@7
Day 2
1
Squat (Bodyweight)
2 Sets
20 Reps
@6
2
Push Up
2 Sets
20 Reps
@6
3
Single Arm Kettlebell Swing
3 Sets
10 Reps
@7
4
Kettlebell Clean and Press
3 Sets
10 Reps
@8
5
Kettlebell windmill
3 Sets
10 Reps
@8
6
Renegade Row
3 Sets
10 Reps
@8
Day 3
1
Kettlebell Clean
1 Set
6 Reps
@8
2
Sumo Deadlift (Dumbbell)
1 Set
10 Reps
@9
3
Snatch (Kettlebell)
1 Set
6 Reps
@8
4
Squat Thruster
1 Set
6 Reps
@8
5
Hip Thrust (Dumbbell)
1 Set
10 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
15 Reps
@8
-